Nourishing winter soup recipes: Immune-boosting vegetable soup

Expert nutritionist Nicola Jaffrey from Embody Nutrition Consulting, shares her easy vegetable soup recipe, perfect for maintaining optimal nutrition during the colder months

As the chill of winter sets in, maintaining optimal nutrition becomes paramount, especially for older adults. Ensuring an adequate intake of energy (kilojoules) and protein is essential for maintaining energy levels, supporting muscle health, and boosting immunity during the colder months. Discover Nicola’s easy vegetable soup recipe, as well as her handy tip to boost nutrient density in your winter diet.

Immune-boosting vegetable soup

Serves 2

Ingredients

• 1 tbs olive oil 

• 1 onion, diced 

• 2 cloves garlic, minced 

• 2 carrots, diced 

• 2 celery stalks, diced 

• 1 sweet potato, peeled and diced 

• 4 cups low-sodium vegetable broth 

• 1 can 4 bean mix (rinsed) 

• 1 cup chopped spinach 

• 1 tsp dried thyme Salt and pepper to taste

Method

1. Heat olive oil in a large pot over medium heat. Add onion and garlic, sauté until softened. 
2. Add carrots, celery, and sweet potato, cook for a few minutes. 
3. Pour in vegetable broth and add dried thyme. Bring to a simmer for 20-25 minutes until vegetables are tender. 
4. Stir in the beans and chopped spinach and cook for an additional 5 minutes. 
5. Season with salt and pepper to taste. Serve hot and nourish your body with vitamins and antioxidants.

Nicola’s tip: Boost nutrient density

Colourful vegetables such as spinach, kale, broccoli, and sweet potatoes are rich in vitamins, minerals, and antioxidants, which are essential for supporting immune function and overall health.